In this short yoga sequence you will do three yoga poses and one meditation that will help you to start your day in a gentle way and become calm. This yoga sequence is good for you that are very stressed, have a lot of pain or not so much time to do yoga.
To start your day with some yoga, if only for 10-15 minutes, can make a huge shift in your life. If you want to make your yoga practice into a daily routine that sticks, start slowly with 15 minutes and increase the length over time. If you want to know more about this you can read about it here.
If you are not familiar with root locks (Mula Bandha) you can check out this video.
Here is also another video with the meditation.
I would be so happy to hear how this sequence feels for you. Let me know in the comments below!
One meditation I have used a lot in my life when I felt a lot of pain and when I´ve felt a kind of hopelessness in my illness is a meditation with a mantra. I love mantras. They are partly the reason why I continued with yoga. This particularly mantra is a powerful healing mantra. There are many meditations with this mantra, but the meditation I want to share with you is this one.
This is how you do:
You sit in easy pose with your spine straight. Or you can sit or lie in a position that is comfortable for you when you´re in pain. I´ve been sitting on my heals (rock pose) singing this mantra many times.
You find rock pose in this video.
Sing the mantra:
RAA MAA DAA SAA, SAA SAY SO HUNG
Some of my favorite recordings of the mantra
There are many beautiful recordings of this mantra. I have a playlist here if you want to check them out..
Here are some of my favorite artists:
What the mantra means
RAA means the energy of the Sun: strong, bright, and hot. It energizes and purifies.
MAA is the energy of the Moon. It is a quality of receptivity, coolness, and nurturing.
DAA is the energy of Earth. It is secure, personal, and the ground of action.
SAA is the impersonal Infinity. The cosmos in all of its open dimensions and totality is SAA. Then the mantra repeats the sound; this repetition
is a turning point. The first part of the mantra is ascending and expands into the Infinite. The second part of the mantra pivots those
qualities of the highest and most subtle ether, and brings them back down. It interweaves the ether with the earth! SAA is the impersonal
Infinity. Then comes
SAY, which is the totality of experience and is personal. It is the feeling of a sacred "Thou. " It is the embodiment of SAA.
SO is the personal sense of merger and Identity.
HUNG is the Infinite, vibrating and real. The two qualities together (SO and HUNG) mean, " I am Thou . "
A s you chant this mantra you complete a cycle o f energy and g o through a circuit o f the chakras. You grow toward the Infinite, then you
convert the llinkage of finite and Infinite at SAA. Then you revert back to an embodiment and blend of purity.
(from the KY teacher manual Level 1)
This is the first time I´ve been singing a mantra live in a video. If anyone would have told me I would do that, let´s say 10 years ago, I would have said they are crazy. No way!
I remember when I was working as a spa manager and every time I passed the yoga room and heard them singing mantras I thought it was very weird. Six years later (after being burned out as a spa manager...) I became a yoga teacher, singing mantras all the time. Actually it was mantras that made me love yoga. I have even recorded a mantra song now!
Things can change. Thinking patterns can change. Life can change.
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Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”